12 Foods to Buy Organic

As Americans up their intake of fruits and veggies — especially in light of the most
recent government food guidelines and the MyPlate icon — they may also be loading up on pesticides. According to the latest annual report from Environmental Working Group (EWG), you could consume an average of 14 different pesticides each day if you eat five servings of fruits and veggies from the EWG dirty dozen list of produce with the highest levels of pesticides based on the group's lab analyses.

Apples are
in the top spot this year, with pesticide residues on 99 percent of the samples. So what's a grocery shopper to do? Going organic is one option, as is sticking to the "Clean 15," or the EWG's list of foods with the lowest pesticide levels. Cutting out these dietary staples is not the answer, however. "The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure," the EWG says. Use this list to decide which foods you might want to put on your organic shopping list — and how to prepare them to get the most nutritional bang for your buck.

No. 1: Apples

Just
like last year, apples are No. 1 on the contamination list — 99 percent of the apples tested had at least one pesticide. "We think what's happening to apples is more pesticides and fungicides are being applied after the harvest so the fruit can have a longer shelf life," Sonya Luder, EWG's senior analyst, told USA Today. You might think that peeling an apple would be the best way to rid it of pesticides, but that peel is a treasure trove of valuable nutrients such as vitamin A, vitamin C, and an antioxidant called quercetin. Instead, rinse and scrub the apple thoroughly or buy organic varieties.

No. 2: Celery

Rinsing and scrubbing celery may lower pesticide levels somewhat, but celery’s thin skin lets chemicals penetrate all the way through, so you’re really better off choosing organic celery. The veggie is not the richest in vitamins and minerals, but it still has value as a low-calorie, high-water content snack that fills you up without bulking you up. Add peanut butter for a bit of protein and healthy monounsaturated fat, recommends Carla Fynan, RD, a nutritionist at Cooper University Hospital in Camden, N.J.

No. 3: Strawberries

Strawberries
are also a repeat offender on the "dirty dozen" list. You can't peel a strawberry and rinsing doesn't do much, so spending a few dollars for the organic food version is a good idea. With their rich color and delicious flavor, strawberries are positively teeming with antioxidants, including vitamins A and C, and pesticides. Fynan says they are also low in calories and great with any number of dishes (salads and cereals) or on their own.

No. 4: Peaches

You can peel peaches to rid them of some pesticides, but that does away with valuable nutrients, and the skin is so thin that many pesticides penetrate the fruit anyway. Therefore, organic food is really the best choice for this member of the dirty dozen. Sweet, delicious peaches are high in vitamin C, vitamin A, and fiber. They also have a laxative and cleansing effect on the bowels and are easy for the elderly to digest, says Marvin Kunikiyo, DC, author of the natural health book, Revolutionizing Your Health.

No. 5: Spinach

Rinsing and drying the spinach — among
the most contaminated vegetables — before eating it helps reduce pesticide exposure some, but here again, organic spinach is the best way to avoid chemicals. Spinach is a low-calorie, delicious choice in salads, and that bold green color is an indicator of its rich content of nutrients such as vitamins A and C, calcium, folate, and fiber.

No. 6: Imported Nectarines

Nectarines look and taste a lot like peaches (they're both low in calories and high in vitamins A and C) so it's not surprising that they also have some of the same pesticide problems — every imported sample tested positive for pesticides, according to the most recent report. Choose
domestically grown nectarines when possible, being sure to rinse and scrub them as much as you can, or buy organic kinds.

No. 7: Grapes

A
single grape tested positive for 15 pesticides, making grapes a good
choice to buy organic. In addition to vitamins A and C, red and Concord grapes have a compound in the skin called resveratrol, which seems to provide specific heart-healthy benefits.

No. 8: Bell Peppers

Since you wouldn’t normally peel a pepper, rinse or scrub it as much as possible if you can’t buy the organic version. Cooking also can sometimes reduce pesticide levels, though it also reduces the nutrients you derive from it.The bright, bold colors of these vegetables, particularly the red sweet bell peppers, are a sure sign that they are brimming with antioxidants, most notably vitamin C.

No. 9: Potatoes

Unfortunately
for the humble spud, the average potato had
a higher weight of pesticides than any other crop. People often peel potatoes, which does help reduce the pesticide levels of this root vegetable member of the dirty dozen. The only problem is that the potato skins hold most of the nutrients, including fiber, potassium, and vitamin C. To
get the most nutrients without the pesticides, opt for organic potatoes. "Always eat the skin for the greatest benefit," says Fynan.

No. 10: Cherry Tomatoes

They may be sweet, juicy staples of summertime, but cherry
tomatoes tested positive for 13 kinds of pesticide, according to the EWG.
However, don't let that stop you from including this versatile produce in your
diet. Choose plump tomatoes that have skins free from bruises and cracks, and
wash thoroughly before eating. The nutritional benefits of cherry tomatoes
include vitamins A, C, and K, as well as potassium.

No. 11: Cucumbers

Cucumbers are a popular, crunchy addition to salads, but
they also made the list of vegetables on the dirty dozen. To get the best
cucumbers, select the organic variety and look for those that are well-shaped
and dark green. Cucumbers are a good source of vitamin C. Besides salads,
cucumbers go well in pita pockets and wraps, served with veggie dip, or in cold
soups like gazpacho.

No. 12: Hot Peppers

Rounding out the list of foods with the most pesticides are
hot peppers. However, peppers can still be a delicious, spicy addition to your
foods if you select the right ones. Look for peppers with smooth skins that are
free of moisture, and buy organic when possible. Hot peppers like Serrano are
excellent sources of vitamins A, B6, and C. Peppers can be added to many dishes
— such as soups, chilis, and fajitas — and even pickled
with carrots and onions.

The Dirty Dozen Plus: Leafy Greens and Summer Squash

For the second year in a row, the EWG expanded their list
with a "Plus" category. The two crops mentioned — leafy greens, such
as kale and collard, and summer squash — did not meet the traditional
criteria of the dirty dozen, but were commonly contaminated with pesticides
that are toxic to the nervous system, specifically organophosphates, which have
been withdrawn from many agricultural uses but are still applied to certain
commercial crops. Buying organic leafy greens and summer squash can help reduce
your exposure to these neurotoxins.

The 'Clean 15'

Buying organic is not your only defense against the pesticides found in the foods that comprise the dirty dozen. Another route is to choose from the EWG's "Clean 15" list. Ranked annually, these are the fruits and vegetables with the fewest pesticides, so you can feel safer buying non-organic versions. This year's winners: mushrooms, sweet potatoes, cantaloupe,
grapefruit, kiwi, eggplant, asparagus, mangoes, papayas, frozen sweet peas,
cabbage, avocados, pineapple, onions, and corn.

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